Machine Exercises

44 exercises using Machine, with primary and secondary muscle activation, difficulty levels and step by step instructions.

44

Exercises

16

Muscle Groups

3

Difficulties

All Machine exercises

Reverse peck-deck

Seated calf raise on machine

Seated dips

Seated hip abduction on machine

Outer thighsGlutes

Seated leg curl

Seated leg extension

Seated rowing on rowing trainer

QuadricepsCardioMiddle backHamstringsCoreRear shoulders

Seated smith machine shoulder press

Front shouldersTriceps

Single leg extension

Single leg legpress

Smith machine bench press

Upper chestMiddle chestTricepsFront shoulders

Smith Machine Front Squat

QuadricepsGlutes

Smith machine lunges

GlutesQuadriceps

Smith machine squat

QuadricepsGlutesHamstrings

Smith Stiff Legged Deadlift

HamstringsGlutesInner forearmOuter forearmLower back

Stair climbing

Stair climbing

Unknown difficulty

Standing lateral raise on machine

Standing leg curl

Standing machine calf raise

T-bar row

Middle backCoreRear shoulders

How to train with Machine

Machine is one of the most versatile pieces of equipment in the gym, hitting multiple muscle groups with a single setup. It rewards good form and progressive overload, making it a staple for both beginner and advanced programs.

Combine compound lifts with focused isolation work to round out a session. Track your weights and reps over time to make sure each workout adds load, volume or quality compared to the last.

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